Now that we’re entering colder weather, it’s time to shift towards warmer foods that nourish our bodies during the cold winter months. One easy way to do this is by replacing raw salads with vegetable-rich stews. Another perk of eating stews is that they’re convenient to make when running low on fresh produce.

The tomato chickpea stew below is an easy one-pot recipe that uses plenty of ingredients you might have sitting in the pantry, and it comes together quickly, making it great for busy or lazy evenings without sacrificing vegetable and protein intake.

Ingredients

• 1 Tbsp vegetable oil


• 4 cloves garlic, thinly sliced


• 2 medium onions, chopped


• 1 red hot chili pepper, minced


• 1 carrot, finely chopped


• 1 roasted red bell pepper from a jar, chopped


• 1/2 tsp salt


• 2 tsp ground cumin


• 1 tsp paprika powder


• 1 tsp ground coriander


• 3 1/3 cups canned crushed tomatoes


• 2 cups cooked chickpeas


• ½ cup kalamata or green olives, chopped


• 2 Tbsp tahini


• 2 tsp soy sauce (gluten free alternative: tamari)


• 1/8 tsp ground black pepper


• 2 cups fresh spinach or kale, finely chopped


• 4 whole wheat pita breads, toasted (gluten free alternative: cooked brown rice)


• Optional garnish: fresh cilantro, lemon slice

 

Directions:

1. To a large pan on high heat, add the oil, garlic, onion, chili, carrot, bell pepper, and salt. Cook for 7 minutes.


2. Add the cumin, paprika, and coriander, and cook for 1 minute more to toast the spices.


3. Add the tomatoes, chickpeas, olives, tahini, soy sauce, and pepper. Reduce the heat to medium, cover, and cook for 5 minutes.


4. Add the spinach. When wilted, remove pan from the heat.


5. Garnish and serve alongside pita bread or rice.


6. Enjoy!

 

Recipe adapted from https://www.pickuplimes.com/recipe/one-pot-tomato-chickpea-stew-35